“Imagine that the World had created a new ‘dream product’ to feed and immunize everyone born on earth. Imagine also that it was available everywhere, required no storage or delivery and helped mothers to plan their families and reduce the risk of cancer. Then imagine that the world refused to use it”. ~ James Grant, Executive Director for Unicef (1980-1995).

John and I are huge fans of breastfeeding. As parents, we have seen the wonderful outcomes and rewards that breastfeeding has provided in our own children. As Registered Dietitians, we know that breastmilk is nature’s most perfect food. Besides the ideal balance of carbohydrate, protein, fat and micronutrients, it contains antibodies specifically obtained from the mother to destroy viruses and harmful bacteria. The benefits of breastmilk extend well into an infant’s adult years and will reduce their risk of ever developing obesity, diabetes or cancer.

Today ends World Breastfeeding Week but we will continue to “celebrate” and promote breastfeeding! The World Alliance for Breastfeeding Action (WABA) announced this year’s theme as “Breastfeeding and Work: Let’s Make it Work”. WABA is rallying for global action to support women to combine breastfeeding and work. They state, “Whether a woman is working in the formal, non-formal or home setting, it is necessary that she is empowered in claiming her and her baby’s right to breastfeed”.

Many hospitals and health departments are taking the time to enhance their breastfeeding education series and many have specially trained breastfeeding educators or Lactation Consultants available to answer any questions or concerns you may have. They are another key resource ready to help foster better child health while also helping to improve the bonding experience between mother and child. Check with your local hospital or health department to see what they offer. Another great resource for more breastfeeding information is the La Leche League International. You can find all kinds of informative news on their website!

Hey Dads, don’t think you’re not a player in this event! Your support and encouragement for Mom can be that extra piece of motivation she needs to inspire her to try breastfeeding. Plus, being involved with our child’s feeding routine will help ease some of those struggles newborns can cause their parents and can also enhance the Daddy-Child bonding time as well.

There are many obstacles involved with breastfeeding and yes, it may be difficult. But with support, encouragement and assistance of family and friends, those barriers may seem to diminish. Remember, breast milk is specially formulated for your baby, it’s always ready to go (no mixing, measuring or shaking required!), it’s always the right temperature and best of all, it’s free! Give your child a head start to a healthier life.

This is a cool delicious summer salad made with orzo pasta, spinach, feta, pine nuts & Craisins. It can be served as a main dish or a side. One of our favorites! Enjoy!

Ingredients:

16 oz Orzo, uncooked

2-32 oz containers of unsalted Chicken Stock (We use Kitchen Basics)

2 tbsp Olive Oil

1 cup Fresh Basil, Julienned

3/4 cup toasted pine nuts

1.5 cup Crumbled Feta Cheese

1 cup Dried Cranberries (We use Craisins)

1- 11 oz. package Raw Spinach

3 stalks chopped Scallions

1 lemon, juiced

1/3 cup Olive Oil

Salt and Pepper (to taste)

Directions:

Cook orzo in unsalted chicken broth according to package directions but substitute chicken broth for water. Drain orzo well and toss with 2 tbsp. olive oil. Spread on cookie sheet lined with parchment paper or wax paper & allow to cool. Mix together orzo, basil, spinach, pine nuts, green onions, Craisins and feta cheese in a large bowl and mix gently. Whisk lemon juice and 1/3 cup olive oil and toss with salad. Season with salt and fresh ground pepper to taste. Can be made the night before, however, do not toss with lemon juice and olive oil until serving. Serves 12.

Carving a pumpkin this weekend? Don’t throw away the pumpkin seeds! Toasted pumpkin seeds are a yummy and healthy snack that’s high in fiber, protein, unsaturated fat and magnesium.

Ingredients:
1 medium sized pumpkin

olive oil

salt

Instructions:

Preheat oven to 400°F. Cut open the pumpkin and use a strong metal spoon to scoop out the insides. Separate the seeds from the stringy core. Rinse the seeds.

In a small saucepan, add the seeds to water, about 2 cups of water to every half cup of seeds. Add a half tablespoon of salt for every cup of water (more if you like your seeds saltier). Bring to a boil. Let simmer for 10 minutes. Remove from heat and drain.

Spread about a tablespoon of olive oil over the bottom of a roasting pan. Spread the seeds out over the roasting pan, all in one layer. Bake on the top rack until the seeds begin to brown, 10-20 minutes, depending on the size of the seeds. (Smaller pumpkin seeds could toast more quickly.) When browned to your satisfaction, remove from the oven and let the pan cool on a rack. Let the seeds cool all the way down before eating. Either crack to remove the inner seed (a lot of work and in my opinion, unnecessary) or eat whole.

Running out of lunch ideas? Here is a an inexpensive, easy and healthy one!

Ingredients:
1 1/2 cups shredded romaine lettuce

3/4 cup diced tomatoes

1/2 cup finely chopped green bell peppers

1/2 cup shredded carrots

1/2 cup finely chopped broccoli

1/4 cup finely chopped onion

2 cans (6 ounces each) low-salt white tuna packed in water, drained

1/2 cup low-fat ranch dressing

3 whole-wheat pita pockets, cut in half

Instructions:

In a large bowl, add the lettuce, tomatoes, peppers, carrots, broccoli and onions. Toss to mix evenly. In a small bowl, add the tuna and ranch dressing. Stir to mix well. Add the tuna mixture to the lettuce mixture and stir to combine. Scoop 3/4 cup of the tuna salad into each pita pocket half and serve immediately. Makes 6 servings.

Fall is in the air and it’s time to make a pot of chili, pumpkin chili, that is! This is a quick, easy and healthy form of chili uses pumpkin as a base. The pumpkin adds a delicious flavor and is loaded with nutrition (especially high in fiber and Vitamin A).

Ingredients:

Chopped Onion – 1 cup

Garlic cloves-1 or 2, minced

Lean ground turkey breast-1 pound

Unsalted Chicken Broth (we like the “Kitchen Basics” brand found at Farm Fresh or Wal-mart)-4 cups

Combine all ingredients & cook on stove top on simmer for 20 minutes or in crock pot for at least 2 hours on high. (Top with reduced fat cheese and/or reduced fat sour cream if desired). Further reduce the sodium in the recipe by rinsing the beans or choosing reduced sodium canned beans or cooked dried beans. Makes 8 servings.

Shred the chicken apart until you have 2 cups of chicken shredded into fairly large chunks. Dice the avocados into medium-sized pieces; mix with 1 T of the lime juice, Mrs. Dash seasoning, and season avocado with salt to taste. Thinly slice the green onion and finely chop the cilantro. Mix mayo and 1 T lime juice to make the dressing.

Put the chicken into a bowl large enough to hold all the salad ingredients. Add the sliced green onions, tomatoes and dressing and toss until all the chicken is coated with dressing. Add the avocado and any lime juice in the bottom of the bowl and gently combine with the chicken. Then add the chopped cilantro and gently mix into the salad, just until it is barely combined. Makes 4 servings.

Sharing a quick and easy breakfast that is the perfect combination of high quality complex carbohydrates and low saturated fat protein. It is a quick, easy and filling breakfast. The recipe for one serving is as follows: